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Diabetics and other people watching their blood sugar need to pay particular attention to the amount of carbohydrate-containing foods they eat because carbohydrates are the most responsible for increases in blood sugar levels. The type of carbohydrate-containing food also plays a role, however, in how quickly and how much blood sugar levels increase.

Carbohydrates and Blood Sugar

Carbohydrates, with the exception of fiber, get broken down into sugars by your body. These sugars then enter the bloodstream, increasing your blood glucose levels. Higher blood sugar levels lead the body to produce and release insulin, which causes your cells to pull extra sugar out of the bloodstream for storage. Should blood levels of sugar become too low, another hormone, called glucagon, causes the stored sugar to be released back into the bloodstream. People with diabetes either don't produce enough insulin or their body doesn't respond properly to insulin, causing a problem with this cycle.

Recommended Consumption

The more carbohydrates you consume, the more sugars will get released into your bloodstream. This doesn't mean diabetics need to avoid carbohydrates. In fact, they should get the same 45 percent to 65 percent of their calories from carbohydrates as nondiabetics. They just need to spread their carbohydrate intake evenly throughout the day, including about 45 to 60 grams of carbohydrates in each meal. Foods high in fiber, such as legumes, fruits, vegetables and whole grains, are best because the fiber slows down the release of sugar into the bloodstream and limits sudden spikes in blood sugar.

Glycemic Index and Glycemic Load

On average, a gram of carbohydrate will raise blood glucose levels by about 4 points for someone weighing 150 pounds, or about 3 points for someone weighing 200 pounds. You can use the glycemic index to estimate which foods are likely to raise blood sugar the least. Foods with a low glycemic index under 55 aren't likely to cause spikes in your blood sugar, while those with a high glycemic index above 75 are more likely to do so. The glycemic load is even more useful, as it takes into account both the glycemic index and the amount of carbohydrate in a typical serving of the food. Eating mainly foods with a low glycemic load of 10 or under can help you control your blood sugar.

Minimizing Increases in Blood Sugar

Some foods that are relatively high in carbohydrates or that have a higher glycemic index are still healthy and shouldn't be excluded from your diet. You can minimize their effect on your blood sugar levels by eating them along with foods that are mainly protein or fat or eating them along with foods that have low glycemic index scores. Foods high in fiber or those that are acidic tend to lower the glycemic index of your meal, while those that have longer cooking times and those that are more processed tend to increase the glycemic index of your meal.